Friday Crossfit – Tri Q CrossFit

Friday Crossfit

28
May

Friday Crossfit

TriQ CrossFit – CrossFit

Warm-up (No Measure)

– 20 calorie Bike, then

Complete 2 rounds of:

– 10 push ups

– 04 banded shoulder stretch

– 06 reach up jumping squats

Bench Press (3×5, 2×3, 1×3+)

Wendler cycle – Week 2 (Bench press)

Work off of your 90% as your 1RM. (Log in your last round)

Every 2 mins:

– 5 reps @ 40%

– 5 reps @ 50%

– 5 reps @ 60%

– 3 reps @ 70%

– 3 reps @ 80%

– 3+ reps @ 90% (as many reps as possible on this last round)

Metcon (Time)

With decreasing weight and increasing reps.

1RFT:

– Row 500m

then,

– 10 squat snatches (135#/95#)

– 10 T2B

– 15 squat snatches (115#/80#)

– 15 T2B

– 20 squat snatches (95#/65#)

– 20 T2B

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